07.25.2018

Warm up:

3 rounds, 1:00 each
Banded goodmornings (powerful extension)
Broad Jump (lengths of gym)
Cat/camel (1sec pause in each position)

then,
2:00 Front rack mobilizer on rig

Strength:

EMOM .30 10:00 (20 rounds)
1 Power clean @ 70% clean 1RM

Conditioning:

5 Rounds
AMRAP 2:00
400m row
Max Double unders with remaining time

Rest 2:00

Recovery:

1. Calf smash; 2:00/
2. Banded overhead distraction; 2:00/